I started taking courses in various aspects of good health and nutrition back eight years ago when I first started working on this blog. I created the Page – How important is a good night’s sleep? in 2013, so regular readers have been hearing about that aspect of good health since at least then. Here, we have a fresh insight into sleep habits that adds to the import of it.
A new study reports being a night owl might have significant consequences for your health, including an increased risk of dying earlier.
“Night owls” — people who like to stay up late and have trouble dragging themselves out of bed in the morning — have a higher risk of dying sooner than “larks,” people who have a natural preference for going to bed early and rise with the sun, according to a new study from Northwestern Medicine and the University of Surrey in the United Kingdom (UK).
The study, on nearly half a million participants in the UK Biobank Study, found owls have a 10 percent higher risk of dying than larks. In the study sample, 50,000 people were more likely to die in the 6½ -year period sampled.
“Night owls trying to live in a morning lark world may have health consequences for their bodies,” said co-lead author Kristen Knutson, associate professor of neurology at Northwestern University Feinberg School of Medicine. Continue reading
I love these WebMD quizzes. I thought this was a particularly germane one for us.
There are only nine questions, but I want to offer a couple of sample. You can take the quiz here.
I only missed a couple (wheew!). Since I have been writing this blog for nearly 10 years, I expected to crush it.
Here are a couple of examples:
True or False – Thinner is better as you get older. Unlike the majority of our lives, things change as we age. The answer is, “You want to be healthy, not frail. For older adults, what matters most is how active you are and whether you can do all your everyday activities. While it’s important to stay at a healthy weight, how much of your weight ”
I thought that was an excellent insight which many people would not know.
True or False. Gaining weight is a fact of aging. This one is also not obvious. “You can keep your weight steady as you age. It does get harder, but it’s possible. Those corners you cut when you were younger (huge portions, happy hours, little to no exercise)? You can’t But age doesn’t have to equal weight gain.”
I must admit that the statement, You can’t get away with them anymore, is, I think, no secret to any of us over 50.
Here is further information on the goal and idea of living a long life with a functioning brain throughout.
True Strange Library
Centenarians reach age 100 because they age more slowly. Genetics play a part in resisting damage that accumulatesover time, but there are things anyone can do to slow the aging process and improve health.
According to Israeli physician Nir Barzilai of the Institute for Aging Research at Albert Einstein College of Medicine in New York:
“There is no pattern. The usual recommendations for a healthy life — not smoking, not drinking, plenty of exercise, a well-balanced diet, keeping your weight down — they apply to us average people. But not to them. Centenarians are in a class of their own.” …
“Today’s changes in lifestyle do in fact contribute to whether someone dies at the age of 85 or before age 75.
But in order to reach the age of 100, you need a special genetic make-up. These people age differently. Slower. They end up dying of the same diseases…
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A common indicator of neurobiological disturbance among the elderly may also be associated with mortality, according to a study published August 9, 2017 in the open access journal PLOS ONE by Nicole A. Kochan at the Centre for Healthy Brain Ageing (CHeBA), UNSW Sydney.
Intraindividual reaction time variability (IIVRT), defined as an individual’s variation in reaction times when completing a single cognitive task across several trials, has been associated with mild cognitive decline, dementia and Parkinson’s disease. The authors of this study investigated whether IIVRT is also associated with mortality in old age by following a cohort of 861 adults aged 70 years to 90 years over an eight-year period.
Kochan and colleagues tested the participants’ baseline reaction time by having them complete two brief computerized cognitive tasks comprising 76 trials to measure the average reaction time and the extent of variation over the trials. Every two years, research psychologists followed up on the participants and conducted a comprehensive medical assessment including a battery of neuropsychological tests to assess the participants’ cognitive function. Cases were also reviewed by a panel of experts to determine a dementia diagnosis in each two year follow-up, and mortality data was collected from the state registry.
Study results indicate that greater IIVRT predicted all-cause mortality, but the average RT did not predict time to death. Researchers found that other risks factors associated with mortality such as dementia, cardiovascular risk and age could not explain the association between IIVRT and mortality prediction. The authors suggested that IIVRT could therefore be an independent predictor of shorter time death.
“The study was the first to comprehensively account for effects of overall cognitive level and dementia on the relationship between intraindividual variability of reaction time and mortality,” says Kochan. “Our findings suggest that greater intraindividual reaction time variability is a behavioural marker that uniquely predicts shorter time to death.”
I love my morning coffee. I also love a cup of cappuccino after dinner when dining out, so, clearly I have a dog in this fight.
Scientists have found that people who drink coffee appear to live longer.
Drinking coffee was associated with a lower risk of death due to heart disease, cancer, stroke, diabetes, and respiratory and kidney disease for African-Americans, Japanese-Americans, Latinos and whites.
People who consumed a cup of coffee a day were 12 percent less likely to die compared to those who didn’t drink coffee. This association was even stronger for those who drank two to three cups a day—18 percent reduced chance of death.
Lower mortality was present regardless of whether people drank regular or decaffeinated coffee, suggesting the association is not tied to caffeine, said Veronica W. Setiawan, lead author of the study and an associate professor of preventive medicine at the Keck School of Medicine of USC. Continue reading
A reader who happens to be in the business of health, Velocity Athletic Training Radio, enjoys my blog and asked me if I would like to discuss it with her on the radio. You remember radio, don’t you? If you would like to hear it click the link below.
One of the courses I have taken from The Great Courses is “Lifelong Health: Achieving Optimum Well-Being at any Age” by Doctor Anthony Goodman. It consists of 36 lectures and I would recommend the course to anyone in a second if you want to learn how to live well and be functional to a ripe old age.
Dr. Goodman builds the 36 lectures around a foundation of four themes. Learning these is the key to lifelong health. These are quoted directly from the book that accompanies the lectures.
Rule One: Small changes can make a big difference. A one-degree course change for a big ship eventually makes a significant change in that ship’s trajectory. In the same way, if you start with small positive changes, over time, your efforts will culminate in a substantial positive effect on your health.
Rule Two: Moderation is key. Just as your body is designed to achieve homeostasis, so, too, is it important for you to find balance when making choices regarding food, exercise and other areas that affect your health and well-being. Some parameters and guidelines will tend to serve you well over time and I will encourage you to find the ones that work for you in the long term.
Rule Three: It’s Not Nice to Fool Mother Nature. There are no magical places, times, pills or potions that can keep you eternally young, but there are many things you can do to improve how you feel and you live your life.
Rule Four: Remember the Goldilocks rule. At all times of your life you will have the opportunity to make the best choices that bring you joy and good health and that you can maintain and sustain.
I called this post 4 Secrets of Lifelong Health even though these four rules don’t seem to be secrets to anyone. Yet, looking around us we see 66 percent of us overweight and half of them outright obese. That leads me to the conclusion that most of us don’t know how or simply don’t want to be healthy and achieve lifelong health.
If you follow these rules you will be well on your way to conquering your weight problem and being a happier healthier person.
I am a 77 year old senior citizen and can honestly say that I am healthier and happier than any time in my life. You can be, too.
A hundred years ago, it seems, when I ate at McDonald’s regularly, I never missed a chance to enjoy their fries. This study from Medical News Today suggests that wasn’t the best idea. Fortunately, I am no longer a regular at Mickey D’s.
Do you want fries with that? A new study provides a good reason to say “no,” after finding that eating two to three portions of fried potatoes every week could raise the risk of early death by twofold.
As a 77 year old, I was heartened to learn that a lot of the damage expected by aging could be controlled by attention to the American Heart Association’s (AHA) seven steps in yesterday’s post.
- High blood pressure and increased blood vessel stiffness are often considered common parts of aging.
- Having healthy arteries into one’s 70s and beyond is challenging and depends on modifiable lifestyle factors, not necessarily genetics.
Having the blood vessels of a healthy 20-year-old into one’s 70s is possible but difficult in Western culture, according to new research in the American Heart Association’s journal Hypertension.
“For the most part, it’s not genetic factors that stiffen the body’s network of blood vessels during aging. Modifiable lifestyle factors – like those identified in the American Heart Association’s Life’s Simple 7 – are the leading culprits,” said study author Teemu J. Niiranen, M.D., research fellow at Boston University School of Medicine, Framingham Heart Study, Framingham, Massachusetts. Continue reading
Living past 100 is no walk in the park, although including one can prove very helpful. The American Heart Association has created this list with the goal of improved health by educating the public on how best to live longer and healthier.
These measures have one unique thing in common: any person can make these changes, the steps are not expensive to take and even modest improvements to your health will make a big difference. Start with one or two. This simple, seven step list has been developed to deliver on the hope we all have–to live a long, productive healthy life.
Manage Blood Pressure
High blood pressure is a major risk factor for heart disease and stroke. When your blood pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys which keeps you healthier longer.
Learn how to manage your blood pressure. Continue reading
I am all for living a long and healthy life and this blog is filled with suggestions on achieving that. But, besides having a functional brain and body in our senior years, we also want to be happy about it. Harvard has studied a group of men and boys over the past 78 years in what is one of the longest studies of adult life ever done.
“The Harvard Study of Adult Development has tracked the lives of 724 men from the time they were teenagers into old age — 268 Harvard College sophomores, and 456 boys from Boston’s inner city.”
Here are five of the big lessons they learned about what contributes to a good life.
Lesson 1: Happy childhoods matter
Having warm relationships with parents in childhood predicts that you will have warmer and more secure relationships with those closest to you in adulthood. We found that warm childhoods reached across decades to predict more secure relationships with spouses at age 80. A close relationship with at least one sibling in childhood predicts that people are less likely to become depressed by age 50. And warmer childhood relationships predict better physical health in adulthood all the way into old age. Continue reading
Eat less; move more; live longer remains the mantra of this blog. Now, according to the American Heart Association, the sooner you start, the better.
People with no major heart disease risk factors in middle age live longer and stay healthy far longer than others, according to a 40-year study reported in the American Heart Association’s journal Circulation.
“Good cardiovascular health in middle age delays the onset of many types of disease so that people live longer and spend a much smaller proportion of their lives with chronic illness,” said Norrina Allen, Ph.D., M.P.H., assistant professor of preventive medicine at Northwestern University Feinberg School of Medicine in Chicago.
In the first study to analyze the impact of cardiovascular health in middle age on the duration of illness later in life, researchers examined data from the Chicago Health Association study, which did initial health assessments in the late 1960s/early 1970s and has followed participants on an ongoing basis using Medicare health records. Researchers determined how many participants had favorable factors: non-smokers, free of diabetes and normal weight, blood pressure, and cholesterol levels; versus those with elevated risk factors or high risk factors. Continue reading
Mayo Clinic researchers have uncovered three new agents to add to the emerging repertoire of drugs that aim to delay the onset of aging by targeting senescent cells – cells that contribute to frailty and other age-related conditions. A recent study of human cell cultures shows that the drugs, fisetin and two BCL-XL inhibitors – A1331852 and A1155463 – cleared senescent cells in vitro. Findings appear online in Aging.
“Senescent cells accumulate with age and at sites of multiple chronic conditions, such as in fat tissue in diabetes, the lungs in chronic pulmonary diseases, the aorta in vascular disease, or the joints in osteoarthritis,” says James Kirkland, M.D., Ph.D., director of the Robert and Arlene Kogod Center on Aging. “At Mayo Clinic, we discovered the first senolytic drugs – agents that selectively eliminate senescent cells while leaving normal cells unaffected. These senolytic agents alleviated a range of age- and disease-related problems in mice. We used the hypothesis-driven approach that we used to discover the first senolytic drugs, two published in early 2015 and another later in 2015, to discover these three new senolytic drugs.” Continue reading
I wrote this two years ago just ahead of the Super Bowl. Thought it was worth revisiting ahead of this year’s big game.
One Regular Guy Writing about Food, Exercise and Living Past 100
I write about diet, exercise and living longer. New England Patriots quarterback Tom Brady is playing in the Super Bowl tomorrow. What’s the connection?
While I am big fan of the NFL and can’t wait for tomorrow’s game, I am writing about Tom Brady for totally other reasons. On January 16, I ran across the article Tom Brady Cannot Stop by Mark Leibovich in the New York Times Magazine. The piece offers some worthwhile insights into the charismatic character that is Tom Brady so often written about in broad strokes resulting in sketchy two dimensional pictures. Leibovitch accomplished much more than that.
While I admired Brady’s excellence on the field and his wonderful apparently totally successful life, Super Bowl winner, multimillionaire, happily married to a supermodel, etc., I had no clear idea about him as a human being.
Mark Leibovich fixed that. The entire idea about this blog is…
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General Douglas MacArthur, Paul Newman, Angela Davis, Wayne Gretzky, Eddie Van Halen, Jules Feiffer and Ellen DeGeneres were all born on January 26.
Oh, yes, and one not so famous. It’s also my birthday. I am now 77 years old. I am happy to say that I feel great and am healthier than I was 20 years ago when I toiled in the working world.
This is my birthday picture from last year. It’s the only one I have that’s decorated.
This is from my birthday blog post last year:
One of the main reasons I feel like I have things so together is this blog. I started writing it in March of 2010 with a partner who has since left for other pursuits. From the beginning, I discovered a focus. At first it was simply trying to keep my weight down. I learned portion control and serving size. This Italian guy was surprised to learn that a “serving” of pasta was not a 10 inch plate heaped with spaghetti noodles smothered in tomato sauce. No, a serving of pasta is about the size of a baseball. Incredibly, that was a revelation to me. But I put the information to use. I began to reduce my portions accordingly. I am not going to recount all the lessons I learned in the past nearly six years, but if you want to get control of your weight, check out my Page – How to Lose Weight – and Keep it Off. Continue reading
As regular readers know, I feel very strongly about positive psychology. I stumbled across it some years ago and it certainly moved my life to a higher plane. You can read more about it at the end of this post. In the meantime, I wanted to share this nice write up from Harvard Health Publications.
A growing body of research indicates that optimism — a sense everything will be OK — is linked to a reduced risk of developing mental or physical health issues as well as to an increased chance of a longer life.
One of the largest such studies was led by researchers Dr. Kaitlin Hagan and Dr. Eric Kim at the Harvard T.H. Chan School of Public Health. Their team analyzed data from 70,000 women in the Nurses’ Health Study, and found that women who were optimistic had a significantly reduced risk of dying from several major causes of death over an eight-year period, compared with women who were less optimistic. The most optimistic women had a 16% lower risk of dying from cancer; 38% lower risk of dying from heart disease; 39% lower risk of dying from stroke; 38% lower risk of dying from respiratory disease; and 52% lower risk of dying from infection.
Yes, you can acquire optimism.
Even if you consider yourself a pessimist, there’s hope.Dr. Hagan notes that a few simple changes can help people improve your outlook on life. Previous studies have shown that optimism can be instilled by something as simple as having people think about the best possible outcomes in various areas of their lives,” she says. The following may help you see the world through rosier glasses: Continue reading